May 8, 2024 – Masters Program

SEMI-FINAL EVENT 1
We will be releasing warm-ups and suggested strategy as soon as possible!

Mobility, Activation Warm-Up
Spend 2-4 minutes rolling out your t-spine with double lax balls and doing a few t-spine pulses on a bench

and then …

Three sets of:
50 Foot Suitcase Carry (each side)
50 Foot Single Arm Overhead Carry (each side)
20 Plank Position Shoulder Taps
20 Banded Face Pulls

Followed by…

Two sets of:
2 Wall Walks
2 Wall Facing Strict Handstand Push-Ups OR Hand Release Push-Ups
3 Strict Pull-Ups
Rest 1:1

A.
Option A:
Every 2 minutes, for 18 minutes (3 sets of):
Station 1: 2 Wall Walks + 4-6 Strict Handstand Push-Ups (55+: 3-5″ riser)
Station 2: 12 Toes to Rings
Station 3: 150 Foot Farmer Carry (70-100/53-70lbs)

Option B:
Every 2 minutes, for 18 minutes (3 sets of):
Station 1: 2 Wall Walks + 20 Second Nose to Wall Facing Handstand Hold
Station 2: 12 Toes to Rings
Station 3: 150 Foot Farmer Carry (53-70lbs/35-53lbs)

B.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 250 Foot Shuttle Run
Station 2: 1 Round of Kettlebell DT
Station 3: 14/10 Calorie Row (55+: 12/8 Calorie Row)
Station 4: 8 Toes to Bar

35-54: 24/16kgs
55+: 16/12 kgs

One Round of DT
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

C.
Three sets of:
20 Weighted Side Bends (each side)
*No built in rest

General Training Notes
Gymnastic Drills
Have it your way on the drills! You can opt for the sHSPU version or go with the Wall Facing Handstand Hold version. Just getting your upside down + core warmed up for your emom piece today!

30 Minute EMOM
Such a fun emom today! A monostructural piece kicks off for station 1. You’ll then move into one round of DT but with kettlebells! Goal is to keep this unbroken on every set. Station three is a row and you should be off the Erg with at least 10 seconds to spare. Go for unbroken on your toes-to-bar to maximize your rest and work on bigger sets for your toes to bar.

Conditioning Customization:
Toes-to-Bar (select one of the following):
Knees to Elbows
Knees to Chest
V-Ups

Timeline
0:00-15:00 – Warm-Up
15:00-35:00 – Gymnastic Skill Work
35:00-40:00 – EMOM Prep
40:00-72:00 – EMOM
75:00-85:00 – Core Finisher